Comparing Nutrients in 7 ounces Pecans VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Oranges	7%	2%	91%

Macro Nutrients

	Pecans	Oranges	Recommended Dietary Allowance
Energy	47.3% 1371kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11% 7.88g	25.6% 18.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.11% 0.079g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	50% 19g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	32.5% 18g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Pecans	Oranges	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.43% 2.2mg	117% 106mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Oranges	Recommended Dietary Allowance
Calcium	14% 139mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.8% 5.02mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	2.16% 0.05mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pecans vs Oranges:

• Pecans nuts have 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 4.1 times more Vitamin B3, 3.5 times more Vitamin B5, 3.5 times more Vitamin B6, 7.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 3.7 times more Vitamin A, 1.4 times more Vitamin B9 and 48.4 times more Vitamin C than Pecans nuts.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pecans vs Oranges:

• Pecans nuts have 1.8 times more Calcium, 26.7 times more Copper, 25.3 times more Iron, 12.1 times more Magnesium, 180 times more Manganese, 19.8 times more Phosphorus, 2.3 times more Potassium, 7.6 times more Selenium and 64.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 24.6 times more Water than Pecans nuts.

Comparison of macro-nutrients per 7 ounces:

• Pecans nuts have 14.7 times more Energy, 599.8 times more Fat, 412 times more Saturated Fat, 140.9 times more Omega 3, 1146 times more Omega 6, 4 times more Fiber and 9.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.4 times more Sugars than Pecans nuts.
• Both Pecans nuts and Raw Oranges have similar amounts of Carbohydrate per 7 oz.
• Both Pecans nuts as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.